Here are some recipes for you to enjoy these comfort-food months. Recipes courtesy of Judy Doherty, executive editor of Communicating Food for Health, and Susan Krumm, of the Douglas County Extension Office.
Pasta Primavera
3 cups dry penne pasta or any small shaped pasta
1/2 teaspoon minced garlic
1 cup nonfat chicken broth
3 cups assorted fresh or frozen vegetables
1 15-ounce can Italian recipe stewed tomatoes, diced
1 tablespoon chopped fresh basil or 1/2 tablespoon dried basil
4 tablespoons parmesan cheese
Cook pasta according to package directions. Drain in colander and set aside until ready to use. Spray a large, nonstick skillet with vegetable oil cooking spray and heat to medium high. Add garlic and saute until nutty brown; add the broth, vegetables and tomatoes; bring to a boil. Reduce heat to a simmer and cook until vegetables are tender, about 5 minutes. Toss sauce with cooked pasta and fresh basil. Serve each portion with 1 tablespoon Parmesan cheese sprinkled over the top. Makes 4 servings.
Nutrition information: 330 calories, 2.5 grams total fat, 5 mgs cholesterol, and 380 mgs sodium.
Garden Wrap
1 cup cooked brown rice
1 cup each (chopped): tomato, zucchini, yellow squash, bell pepper
1/2 teaspoon each: garlic powder, dried oregano, lime juice
2 tablespoons balsamic vinegar
Dash hot pepper sauce
4 8-inch, fat-free tortillas, warmed
Preheat broiler. Spread the vegetables out on a cookie tray and broil for 5 to 12 minutes until they are browned. Combine veggies with rice, seasonings, vinegar and pepper sauce. Spoon 1 cup of the filling down the center of each tortilla and roll up. Makes 4 servings.
Nutrition information: 180 calories, 1 gram total fat, 0 mgs cholesterol, and 190 mgs sodium.
Zesty Shrimp and Pasta
1 pound large shrimp, deveined
3/4 cup prepared fat-free Italian salad dressing packet
2 cups mushrooms, sliced
1 small onion, thinly sliced
1 can (14-oz.) artichoke hearts, drained and halved
1 tablespoon chopped fresh parsley
9 ounces whole-wheat pasta, cooked
1/4 cup grated Parmesan cheese
Cook shrimp with 1/2 cup of salad dressing in large skillet on medium-high heat for 2 minutes. Add vegetables and parsley. Continue cooking until shrimp are cooked through and vegetables are tender, stirring frequently. Toss with pasta and remaining salad dressing. Sprinkle with cheese and serve. Makes 6 servings.
Nutrition information: 280 calories, 11 g protein, 30 g carbohydrate, 4.7 g fiber, 6 g fat, 155 mg cholesterol and 790 mg sodium.
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